Comparing Nutrients in 500 calories Seeded RaisinsVS Oranges

Weight per 500 calories

Seeded Raisins

169g

Oranges

1064g

Seeded Raisins have 6.3 times more energy per 100g than Oranges. It has high energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 500 calories - Seeded Raisins or Oranges?

Macros Ratio

Protein Fat Carbs

Seeded Raisins

96%

Oranges

91%

500 kcal ▼

Macro Nutrients

Seeded Raisinsvs Oranges

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.94%0.91g

Fat

1.3%1.28g

0.91 gvs1.28 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.94%0.3g

Saturated Fat

0.5%0.16g

0.3 gvs0.16 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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3.9%0.063g

Omega 3

4.65%0.074g

0.063 gvs0.074 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.2%0.21g

Omega 6

1.13%0.19g

0.21 gvs0.19 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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102%133g

Carbohydrate

96%125g

133 gvs125 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

137%99g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvs99 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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30.2%11.5g

Fiber

67%25.5g

11.5 gvs25.5 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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7.6%4.26g

Protein

18%10g

4.26 gvs10 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Seeded Raisinsvs Oranges

0%0μg

Vitamin A

13%117μg

RAE, retinol activity equivalents

0 μgvs117 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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15.8%0.19mg

Vitamin B1

77%0.93mg

Thiamine

0.19 mgvs0.93 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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23.6%0.31mg

Vitamin B2

32.7%0.43mg

Riboflavin

0.31 mgvs0.43 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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11.8%1.9mg

Vitamin B3

18.8%3mg

Niacin, nicotinic acid, niacinamide

1.9 mgvs3 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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1.52%0.076mg

Vitamin B5

53%2.66mg

Pantothenic acid

0.076 mgvs2.66 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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24.4%0.32mg

Vitamin B6

49%0.64mg

Pyridoxine

0.32 mgvs0.64 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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1.27%5.07μg

Vitamin B9

79.8%319μg

Folates and Folic Acid

5.07 μgvs319 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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10%9.12mg

Vitamin C

629%566mg

Ascorbic acid

9.12 mgvs566 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

12.8%1.9mg

Tocopherols and Tocotrienols

NA mgvs1.9 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

0%0μg

Phytomenadione or phylloquinone

NA μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Seeded Raisinsvs Oranges

4.73%47.3mg

Calcium

42.6%426mg

47.3 mgvs426 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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56.7%0.51mg

Copper

53%0.48mg

0.51 mgvs0.48 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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54.7%4.38mg

Iron

13.3%1.06mg

4.38 mgvs1.06 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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12%50.7mg

Magnesium

25.3%106mg

50.7 mgvs106 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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19.6%0.45mg

Manganese

11.6%0.27mg

0.45 mgvs0.27 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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18%127mg

Phosphorus

21.3%149mg

127 mgvs149 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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41%1394mg

Potassium

56.6%1926mg

1394 mgvs1926 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.84%1μg

Selenium

9.67%5.3μg

1 μgvs5.3 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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3.15%47.3mg

Sodium

0%0mg

47.3 mgvs0 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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2.76%0.3mg

Zinc

6.77%0.74mg

0.3 mgvs0.74 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.76%28g

Water

25%923g

28 gvs923 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Seeded Raisins vs Oranges:

Raw Oranges contain more Vitamin A, 4.9 times more Vitamin B1, 1.4 times more Vitamin B2, 1.6 times more Vitamin B3, 35 times more Vitamin B5, 2 times more Vitamin B6, 63 times more Vitamin B9 and 62 times more Vitamin C than Seeded Raisins.
Both Seeded Raisins as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Seeded Raisins vs Oranges:

Seeded Raisins have 4.1 times more Iron and 1.7 times more Manganese than Raw Oranges.
While Raw Oranges contain 9 times more Calcium, 2.1 times more Magnesium, 1.4 times more Potassium, 5.2 times more Selenium, 2.4 times more Zinc and 33 times more Water than Seeded Raisins.
Both Seeded Raisins and Raw Oranges have similar amounts of Copper and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Oranges contain 2.2 times more Fiber and 2.3 times more Protein than Seeded Raisins.
Both Seeded Raisins and Raw Oranges have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Seeded Raisins as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Seeded RaisinsVS Canned RambutanOrangesVS Canned RambutanSeeded RaisinsVS Valencia OrangesOrangesVS Valencia Oranges

Compare Foods

Comparing Nutrients in 500 calories Seeded RaisinsVS Oranges

Weight per 500 calories

Which food has more nutrients per 500 calories - Seeded Raisins or Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: